Rachel is a university qualified nutritionist based in Balmain, Sydney. She is a busy working mum of two teenagers, so is practical and realistic with her advice. Specialises in peri menopause, menopause, gut health, weight issues, low FODMAP diet and sports nutrition. Online and in person consultations available.
Do you like a little something sweet with your cup of coffee? I know I do! If you eat breakfast early or like an early morning workout it can seem a long way from breakfast to lunch! A morning snack can fill that gap. These tasty protein balls are not too sweet and contain protein and fibre to keep you nice and full!
Read MoreI absolutely adore soup and it is my go-to lunch in winter. Soups are a great way of getting in more plant foods in an aim to get to the target of 30 different plant foods across the week. Why 30 plant foods? This is to support the microbes living in our gut which need a diverse range of plant foods to flourish. These soup recipes are delicious, healthy and filling from the plant protein.
Read MoreAre you back at the gym this week after a post-COVID lockdown? I am! 🙋♀️ Feeling a bit sore? I am! 🙋♀️ Let’s talk about how getting your post gym meal or snack can help you recover faster from your session and avoid injury.
Read MoreMussels are such a quick, healthy and easy dinner and they’re cheap too! As we head into winter and want to improve our immunity, mussels are a great food to include in your weekly meal rotation. They are high in zinc, iron, a fantastic source of protein, low in fat but a good source of omega-3 essential fatty acids. Now that prepared mussels are readily available in the supermarket it is always worth picking up a couple of packets for quick easy dinner.
Read MoreDo you like a little something sweet with your cup of coffee? I know I do! If you eat breakfast early or like an early morning workout it can seem a long way from breakfast to lunch! A morning snack can fill that gap. These tasty protein balls are not too sweet and contain protein and fibre to keep you nice and full!
Read MoreIn a busy family on top of having to manage various food preferences and eating styles, one of the challenges can be managing portion sizes for differing energy needs across a range of people. The ideal amount of food for each family member will depend on their age, sex, height and how active they are across the day.
Read MoreHealthy waffles made with oats for fibre and gut health, ricotta and eggs for muscle building protein and chia seeds for omega 3 fats. This is a great healthy breakfast that tastes great. Fodmap friendly too!
Read MoreHad a few requests on insta and FB to share the recipe for my “buddha bowl” - a quick plant powered lunch or light dinner, perfect for this cold weather! Incorporating soy-based foods like tofu is an excellent way to get protein, iron, calcium and healthy fats into your diet with relatively little saturated fat, so beneficial for cardiovascular health. Soy products like tofu and miso are also rich in isoflavones which may reduce your risk of prostate cancer and has a protective (or at worst neutral) effect on breast cancer risk.
Read MoreAn exciting and rapidly expanding area of research that promises to improve athletic performance and minimize injuries is the use of collagen supplementation. Is it worth jumping onboard?
Read MoreIt’s Men’s Health week this week so I thought I’d share my top tips for keeping the men in your life healthy. Men and women aren’t that different when it comes to daily nutrition. Yes, men tend to have more muscle mass which increases their requirements compared to a female. But nutritionally speaking, men still need a wide variety of vitamins and minerals to tick along each day.
Read MoreThis basil pesto dip is extremely versatile and can be used as a dip, a spread for sandwiches or toast, or to add flavour to pasta or rice dishes. My favourite way to eat this is spread on toast or crackers and topped with fresh tomato. This recipe is low FODMAP, gluten-free and dairy-free. You can even freeze it in small portions so that you'll always have some ready to add a flavour burst to your meals.
Read MoreBusy? In a rush? Know that you should be eating more veggies and fish but not sure where to start? If you’re flying in the door after a busy day and need something easy to get on the table that’s healthy and tasty for your family here is a round up of my favourite vegetarian and pescatarian meals.
Read MoreFor the lazy cook like me, the tray bake has to be the ultimate dinner. I read a lot of recipe books and immediately turn the page if too much chopping or browning is involved. A tray bake is perfect because I can pop it in the oven while I am driving my kids around. And bonus - minimal washing up!
Read MoreDid you know more than half of Australians adults don't get enough calcium? Calcium is the major building block for our bones - it's deposited as a crystal onto out bones to give them strength. Our bones also store calcium so that when we don't get enough calcium in our diets the body will take calcium from our bones. This is why it is really important to have a daily supply of calcium throughout our lives. So, how do you get enough calcium on a dairy-free diet?
Read MoreA downside of finding a sport that you love is the inevitable injury that sidelines you. While you are sidelined - what can you eat to support your recovery to get you back to your sport stronger than ever? No, I'm not talking about eating your feelings via chocolate and red wine but using your diet to support your recovery and get you back to your sport stronger than ever?
Your focus during your recovery should be on fighting inflammation and fuelling repair – loading up anti-inflammatory foods, keeping essential nutrient intake high as well as boosting protein intake. Your focus during your recovery should be on fighting inflammation and fuelling repair – loading up anti-inflammatory foods, keeping essential nutrient intake high as well as boosting protein intake.
Read MoreWe love soup for Meatless Monday or after Saturday morning sport. However often a plain vegetable soup can be low in protein and leave you hungry later on, so I’ve added chickpeas which are a terrific source of plant based protein and fibre. Adding pear brings a beautiful sweetness to this dish. This soup is very simple to put together with the oven doing the bulk of the work.
Read MoreAre you a snacker? Do you like something sweet with your morning coffee? I am, especially as I am up early with the kids and do my exercise then, so by morning tea breakfast is a distant memory. A nut bar can be a handy shelf stable option that will survive be kept in your handbag or office drawer. Here are my favourite supermarket finds.
Read MoreWhat do you do when the 3pm energy slump hits? Do you grab a biscuit from the office stash or ignore the slump and hope it passes? For me if I don't make the effort to have a small snack at this time I get very hangry and snap at everyone around me.
Read MoreI'm always on the look out for shelf stable products that are healthy and delicious that I can serve up for a quick lunch or dinner. Since my daughter became vegetarian I've explored some new areas of the supermarket and came across this product in the fridge section which she and I both think is delicious!
Read MoreDoes this sound like you? Can I guess why? Like a lot of the women I see, you've had a coffee and maybe a slice of toast for breakfast. You've chosen a tuna salad for lunch - because you are trying to be "good". By 3 pm you are all about the easy carbs - picking at the kids’ leftovers and in and out of the kitchen after dinner. That's because you've barely eaten enough to make it from your bed to the sofa let alone provide yourself with enough energy to do all the things you need to do in your day! Crowd out the junk food by getting your lunch right.
Read More
© Copyright 2020 Rachel Eagleton | All Rights Reserved | Designed by Nicola Murrin
